final 4160

which of the following work to rest ratios is the most appropriate to assign to a plyometric training workout

1 to 5

Marilyn (23-year-old) has been performing high-intensity training for softball for over four years, including plyometric training. The number of contacts per session during her plyometric training could be as high as:

120-140

Debra is a collegiate basketball center. She is in the pre-season, and the focus (goal) is on strength and power. If her power clean 1-RM is 165 lb, what load would you use for this exercise to help her reach this goal?

125 (75-85% of 1RM)

Debra is a collegiate basketball center. She is in the pre-season, and the focus (goal) is on strength and power. When performing the power clean, how much rest should she take between sets?

2-5 minutes

If Susan currently runs 30 miles per week, and she wants to progress her mileage, what is the maximal amount that she could increase her mileage the next week if she follows the general rule of progression given in class?

3 miles (general rule is 10% increase per week)

Dr. Perry is performing interval training on her indoor bike. If she is performing these intervals at an intensity close to VO2max, and each interval lasts for three minutes, how long should she rest between each interval?

3 min (1 to 1 work ratio)

You are going to have your athletes perform power skips. At least how long should the straightaway be in order to do so?

30 meters

a female triathlete needs to improve the muscular endurance of her upper body. using three sets of 15 reps per exercise, which of the following rest periods lengths with maximize her goal?

30 s

which of the following volumes has the potential to increase muscular strength the most?

5 sets of 5 reps

Joseph is not a trained athlete. He has just begun weight training in the hopes of adding some weight to his 140 lb body. How much weight could he safely add to the leg press when he is ready?

5-10 lb

Which of the following is not true? I. When performing resistance training six times per week, one must alternate muscle groups worked so that the same muscle group is not worked two days in a row. II. When training with near-maximal loads, one needs less recovery time than when training with moderate loads. III. For many sports in which strength and power is a focus, the off-season is the time when resistance training is performed most frequently. IV. When performing a split routine, it is good practice to work the chest, shoulders and biceps following with the back and triceps the very next day

II & IV needing LESS recovery time when working near-max (not true), and the split routine should be more like working the chest, shoulders and TRICEPS, not biceps. The back exercises are usually pulling, and work the biceps, so pairing those two would be better.

Which of the following is NOT part of evaluating the sport during a needs analysis? I. training status assessment II. movement analysis III. physical testing and evaluation IV. injury analysis

I & III

Which of the following would increase the intensity of a single-leg vertical jump? I. increase the height of the jump II. increase the points of contact III. increase the speed of the drill IV. increase the body weight by an external source

I, III, IV

Drills or tests that require the athlete to move rapidly in response to a stimulus such as a whistle, arrow, or opponent are best for measuring which of the following? a. change of direction. b. maneuverability. c. agility. d. acceleration.

agility

in upright sprinting, an athlete's stride length is largely dependent on

amount of vertical force produced during the stance phase

What type of resistance training exercise is knee (hamstring) curls?

assistance (1 joint movement)

which of the following should be assessed before beginning a lower body plyometric training program?

balance, strength, training history

Which of the following phases of training does the athlete use ~80-95% of the 1RM and a moderate volume of training?

basic strength phase

the medium sized training cycle that lasts two to six weeks in duration is referred to as a

block of training & mesocycle

If an athlete's goal is to improve power, which of the following exercises should be performed first in a weight training session?

clean (any power exercise)

during which of the following periods are sport specific activities peformed in the greatest volume

competition

The soccer team is transitioning from off-season to preseason training. How should the team's resistance training frequency be altered?

decrease frequency to allow increased sport skill practice

which of the following types of plyometric drills is generally considered to be most intense?

depth jumps

the loss of physiological adaptations upon the cessation of training is an example of

detraining

Which of the following is an example of assisted sprint training (e.g. overspeed training)?

downhill sprinting Assisted sprint training would include downhill sprinting. This is done with the intention of the allowing the athlete to run at supramaximal speeds.

Which of the following exercises is most similar to a chest pass in basketball?

dumbbell bench press

Select the aspect of training that requires additional emphasis when the aim is to improve change-of-direction ability. a. strength. b. eccentric strength. c. reactive strength. d. rate of force development.

eccentric strength

Which of the following sequence of phases is correct when considering the stretch-shorten cycle?

eccentric-amortization-concentric

More important than lower body strength is proper ___________ for determining readiness for plyometric training.

exercise technique

George is tired, sore, and wants to just sit and not move due to a long, 20-week training block. Which stage of the general adaptation syndrome is George most likely currently experiencing?

exhaustion phase

Compared to a novice sprinter, an elite sprinter creates less force in a shorter amount of time, which results in shorter strides at a higher rate.

false

When an athlete wants to peak, she should use ~80% of the 1 RM and a moderate volume of resistance training.

false

Which of the following is a type of aerobic endurance training that involves easy running (70% VO2max) combined with short, fast bursts of running (85-90%) for short time periods?

fartlek

which of t he following is the method most commonly used to assign and regulate exercise intensity

heart rate

which of the following phases is (are) commonly used to vary workouts during the preparatory period

hypertrophy & basic strength

which of the following is not a phase of the stretch-shortening cycle?

isometric

Elite sprinters produce ____ forces in a ____ ground contact time as compared to their novice counterparts.

larger, shorter

which of the follwoing structures detects rapid movement and initiates the stretch reflex?

muscle spindle

When sprinting at maximal velocity, the appropriate head position would best be described as:

neutral

Weekly variation of load and volume is a characteristic of a ____________________ periodization program.

nonlinear

The longest aerobic endurance training sessions should be performed during which of the following sport seasons?

off season

the longest aerobic endurance training sessions should be performed during which of the following sport seasons

off season

when relating the season terminology to periodization periods, which season corresponds to the preparatory period of training

off season

which of the following types of training is conducted at an intensity equal to the lactate threshold

pace/tempo

Which type of training has the greatest potential to improve rate of force development?

plyo

During which type of exercise does the athlete use a lower load compared to the number of repetitions they are performing?

power

the basketball coach says his starting center needs to jump higher. in addition to beginning a plyometric program, which of the following resistance training exercises are most specific to this goal?

power clean & front squat

An American football lineman has difficulty driving into defensive linemen and believes he has lost his explosive ability. Which of the following is the BEST exercise order to help this athlete improve his performance? a. back squat, hip sled, leg (knee) curl, power clean. b. power clean, back squat, hip sled, leg (knee) curl. c. leg (knee) curl, back squat, power clean, hip sled. d. hip sled, power clean, leg (knee) curl, back squat.

power clean, back squat, hip sled, leg knee curl

The major emphasis is to establish a base level of conditioning during which of the following periodization periods?

preparatory

Which of the following is NOT a technical guideline/coaching suggestion when helping an athlete develop change-of-direction and agility?

produce large amounts of trunk motion when decelerating

during which stage of the general adaptation syndrome does the body physiologically adapt to heavier training loads

resistance

what does the term impulse refer to?

the relationship between force and time

What does the term speed refer to?

the skills and abilities needed to achieve high movement velocities

Which of the following is true for both adolescents and masters athletes when setting a plyometric training program?

A. there could be at a higher risk of injury during plyometric training

A true plyometric exercise would:

C. have a fast eccentric phase

To increase the intensity of the power drop, which of the following should not be done?

C. perform the exercise with one arm

Which of the following exercises would it NOT be appropriate to test using a 1-RM?

RDL

Which of the following is true when referring to technique during the start of a sprint?

The legs should both have aggressive extension action

What is the reason eccentric strength would be of importance when developing agility in athletes?

To effectively absorb the load required during the braking phase of change of direction and agility

A low to moderate intensity of resistance training is used during which of the following training phases?

hypertrophy/endurance

Which of the following is NOT an objective of Pace/Tempo training?

improve VO2max

Which of the following typically contains all of the contests scheduled for a particular sport?

in season

which of the following adaptations occur as an outcome of an aerobic endurance training program

increased O2 delievery higher rate of aerobic energy production greater utilization of fat as a fuel source

Joe has been resistance training for five months, three times a week. He possesses basic skill in the weight room. How would you classify Joe's resistance training status

intermediate 5 months

To increase speed, one must increase neural drive.

true

When training for improving stretch-shorten cycle performance, training activities should:

use short work bouts separated by relatively long pauses